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Endometriosis Diet Grocery List: What Foods Should I Shop For?

Medically reviewed by Kristina Campos, MD · General Practitioner

Written by Lorraine Bunag, R.N. · Updated Jun 20, 2022

    Endometriosis Diet Grocery List: What Foods Should I Shop For?

    Endometriosis is a long-term condition where the tissues that normally line the uterus grow in other areas of the body, such as the abdomen, fallopian tubes, ovaries, cervix, or vagina. It may cause painful urination, painful sexual intercourse, pelvic pain, and infertility. Besides removing the abnormal tissue growth, some reports say treatment also includes diet. Will having an endometriosis diet grocery list help? Find out here.

    Endometriosis and Diet: The Connection

    Until now, experts still debate over the possibility that diet affects endometriosis risk and symptoms.

    Some reports say women with endometriosis often consume fewer vegetables and omega-3 fatty acids in their diet. But they also consume more red meat and trans fat. However, this association was not consistently replicated, prompting researchers to conclude the connection is ambiguous. In other words, we still need further studies to fully understand what diet increases or reduces a woman’s risk for endometriosis.

    Still, health experts acknowledge these studies. They even found the possible reasons why some nutrients help prevent or alleviate endometriosis.

    Endometriosis Diet Grocery List

    Since each person is different and diet should cater to their overall needs, there’s no one-size-fits-all endometriosis diet grocery list. However, experts believe the following might help:

    Foods Low in Fat and High in Fiber

    Endometriosis is an estrogen-dominant inflammatory disorder. One type of estrogen called estradiol regulates how the uterine lining (endometrium) grows. High levels of estradiol may trigger inflammation and pain, which aggravates the condition.

    According to experts, foods high in fiber and those low in fat are related to low levels of circulating estradiol and increased levels of sex-hormone-binding globulins (SHBG), which reduce estrogen activity.

    Furthermore, high fiber can lower insulin, which influences estrogen production and endometrium growth.

    High fiber foods include fruits and vegetables as well as whole grains. To consume low-fat foods, choose low-fat products and lean meat, poultry, and eggs since they have lower saturated fats.

    Foods High in Antioxidants

    There might also be a connection between the disease process and oxidative stress. For this reason, experts include foods rich in antioxidants in the general endometriosis diet grocery list.

    Antioxidants help combat oxidative stress and inflammation. Examples of foods rich in antioxidants are fruits and vegetables.

    Omega-3 Fatty Acids

    Omega-3 fatty acids have anti-inflammatory properties. Moreover, some reports say that omega-3 supplements can reduce menstrual pain and symptoms.

    Omega-3 fatty acids are present in fish and seafood, like tuna, herring, and cod. Nuts and seeds also have antioxidants. 

    Foods To Limit

    Besides considering the foods in the endometriosis diet grocery list, you also need to limit your consumption of sweets as they cause blood sugar spikes that trigger inflammation.

    Doctors also recommend cutting back on dairy and gluten. Dairy may be hard to digest and result in various digestive symptoms. Gluten is associated with inflammation and malabsorption of vitamins and minerals that help regulate hormones.   

    Moreover, limit your intake of red meat and foods high in fat. While there’s still no evidence pointing to these foods and increased estrogen levels, many studies have shown their direct relationship.

    Talk to Your Doctor about the Right Endometriosis Diet for you

    Some medical institutions provide their patients with an “Endo Elimination Diet.” In this approach, the patient eliminates gluten, dairy, and added sugars in their diet for about two weeks. Then, for four weeks, they will introduce these foods back into their daily meals.

    If you want to know more about how diet can help ease your endometriosis, set an appointment with your doctor. Do not drastically change your diet in the hopes of curing your condition.

    Deciding on your diet and nutrition without guidance from an expert doctor or dietician may cause more harm than good.

    Learn more about Women’s Health here


    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Kristina Campos, MD

    General Practitioner

    Written by Lorraine Bunag, R.N. · Updated Jun 20, 2022

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